Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Push Jerk 8×1
Warm up as needed before completing the following workload every :90 for 8 Rounds total.
Push Jerk x 1-1-1-1-1-1-1-1RM
NOTES: Climb weight as able to the best heavy single on the day. Athletes may attempt to warm-up to 85-90% of a previous 1RM and attempt to work across all rounds at the same weight as an alternative strength training path. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Andale Andale Ariba Ariba”
7 Rounds for time of
5 x Push Jerk (115/85lbs)
7 x Bar Facing Burpees
7 x Pull-ups
NOTES: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
